Stretches For Hockey
A proper warm-up is one of the most important components of a safe, healthy hockey career.
A Good Warm up -
- permits peak performance for the game or practice
- helps prevent injuries
- should take 10-15 minutes
- should include the 2 vital components listed below
1. General Body Warm-up
Your body is like a car, it works best when it is warm, then the blood is easily pumped through the heart, lungs, and muscle
The best way to warm up is to begin leisurely skating around the whole rink (practice) or half the ice surface (game). The skating should be done in both a clockwise and counterclockwise direction. Turning or pivoting in both directions and skating backward should also be included in a good warm-up.
2.Stretching
After the body is warmed up, do stretches 1 through 5 on the following pages while skating or gliding. Then gather around in a circle and do stretches 6 through 11 while sitting on the ice surface. Always do the stretches slowly and hold for the recommended amount of time. Do Not Bounce.
Following the stretch a brisk skate should be done.
Stretches While Standing
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1. Groin
Stretch
While gliding, with your head and back erect, slide
your (L) leg backward pointing your skate away from your body. Bend your (R)
knee while your (L) leg stays straight. You should feel a stretch in the groin
of the (L) thigh as you glide forward. Hold for 15 seconds. Repeat with the
other leg. |
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2. Arm, Shoulder, and
Upper Body Stretch
While skating and holding onto your stick, push
arms up and slightly back, palms facing up. You should feel a stretch in the
arms, shoulder, and upper back. Hold stretch for 15
seconds. |
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3. Lateral Trunk
Stretch
While skating, coast with your feet apart and hold
your stick with both hands. Raise your stick above your head. Gently tilt your
trunk to the right. A gentle stretch should be felt on your (L) side. Hold for
10 seconds. Repeat the stretch to the other side. |
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4. Lower Body, and Hip
Stretch
While skating, coast with feet shoulder width
apart. Slowly bend forward at the hips. Keep knees slightly bent during the
stretch so the low back is not stressed. Let neck and arms relax. Bend to the
point where you feel a stretch in the back of the legs. Hold for 15
seconds. |
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5. Upper Arm
While gliding, hold stick behind your back. Raise
the stick up your back with straight arms. Feel the stretch in the front of your
upper arm. Hold for 15 seconds. Go slowly and feel the
stretch. |
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